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Welcome to the CFSB Strength and Conditioning page!
Take some time to familiarize yourself with where things are at and all of the content.

Classes will officially begin May 20th and will meet from 5:30pm to approximately 7:00pm on Monday, Tuesday, Thursday, and Friday.

The general outlay of the classes will be
1) Warm Ups with focus on building Stability, Body Awareness, Speed and Acceleration, and Change of Direct
2) The SWOD (Strength Workout of the Day) this will were most of the time will be spent
3) DWOD (Daily Workout of the Day) this will usually be a 7-12 minute workout involving violent hip extension, full body, change of direction, and multi plane.

Here is a sample day
Squat 3×5
Press 3×5

4-6 Max Effort 100yd Sprints, rest until fully recovered

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